Midtown F.I.T.

Monday

400 meter run (outside)

10 Cleans (65#/95#)

15 Bench Dips

10 SDHP (65#/95#)

400 meter run

10 DB Thrusters (25#/35#)

15 Push-ups (chest to ground)

10 Pull-ups (unassisted)

400 meter run

10 Swan Dives (35#/45#)

15 Bicycles (each leg)

10 Wall Balls (16#/20#)

400 meter run

Friday

3 Rounds for time…

20 Vertical jumps (wall touches)

10 Push Press (65#/95#)

20 Walking Lunges (10 each leg)

10 SDHP (65#/95#)

20 DB Swings (35#/55#)

400 meter run

Wednesday

100 jumping jacks

75 air squats (butt to ball or below parallel)

50 push-ups (chest to ground)

25 burpees

1600 meter run (outside)

Tuesday

3 Rounds for Time…..

500 meter Row

25 DB swings (35#/55#)

400 meter run (outside)

Monday

5 Rounds for Time….

 

10 Burpee Thrusters (25#/45#)

10 Wall Balls (16#/20#)

10 KTE’s

200 meter sprint (outside)

 

Friday

Walking lunge down and back

21 SDHP (65#/95#)

21 Sit-ups w/ a twist

21 pull-ups (unassisted)

Walking lunge down and back

15 SDHP (65#/95#)

15 Sit-ups w/ a twist

15 pull-ups (unassisted)

Walking lunge down and back

9 SDHP (65#/95#)

9 Sit-ups w/ a twist

9 pull-ups (unassisted)

800 meter run after last set of walking lunges

Thursday

4 Rounds for Time……

12 OH Squats (65#/85#)

12 1 arm DB swings (6 each arm…25#/45#)

12 HSPU

400 meter run (outside)

Wednesday

2 Rounds for Time…..

800 meter run (outside)

1000 meter Row

21 Pledge Push-ups (chest to ground)

21 Front Squats (65#/85#)

Tuesday

 

7 Rounds for Time…..

 

7 Bicycles (each leg)

7 Pull-ups (unassisted)

7 Frog Hop Burpees

7 calories on rower

Holiday Party

When: Saturday, December 5^th from 6pm to 10pm

Where: Cap and Drew Putt have graciously offered to host (1328 Avalon Place, Atlanta GA 30306)  

What to bring: Please bring one of your favorite holiday appetizers to share and your favorite holiday cheer

 

Please drop-by and say hello even if you have other holiday parties on this evening!

 

SEC Championsip game will be playing at the party!

 

***Please RSVP with Paige***